12.23.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Partner Row or Ski Ladder – You Go/I Go:

150m

250m

350m

500m

500m

350m

250m

150m

POST:

Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)